Diet Update - Refeed baby!
Hey Guys,
Well this weekend was my Refeed. Currently I am taking in just one high carb day every 2 weeks. This is to help with hormone production, boost metabolism and give me a little bit of a mental break. During this day I limit how much fat I take in and go for carbs and protein to help fill me back out. During this day I gain anywhere between 2-5 pounds due to water weight and refilling glycogen stores.
Most of you will know by now that I like cheat meals and high carb days for clients. It is very rare that I have to take them out completely (although it can happen depending on what the clients goal is).
The thing about these meals is that they can be a bit of a double edged sword. While a meal won't break your diet, some people just can't stop at one meal and go into an all out binge, sabotaging their diet.
In light of this I thought that I would give you a few thoughts on these days to help you out. These are all tips and tricks that I use with myself and clients to get the best results possible!
Well this weekend was my Refeed. Currently I am taking in just one high carb day every 2 weeks. This is to help with hormone production, boost metabolism and give me a little bit of a mental break. During this day I limit how much fat I take in and go for carbs and protein to help fill me back out. During this day I gain anywhere between 2-5 pounds due to water weight and refilling glycogen stores.
Most of you will know by now that I like cheat meals and high carb days for clients. It is very rare that I have to take them out completely (although it can happen depending on what the clients goal is).
The thing about these meals is that they can be a bit of a double edged sword. While a meal won't break your diet, some people just can't stop at one meal and go into an all out binge, sabotaging their diet.
In light of this I thought that I would give you a few thoughts on these days to help you out. These are all tips and tricks that I use with myself and clients to get the best results possible!
- Make sure that this is a planned meal or day. If it isn't in the schedule then it doesn't happen! Coaches pick when you have a cheat or refeed for a reason. You don't just get to move the timings as you like or this will mess up everything (and you will have to many).
- Make sure that you can actually stop if you start. Some people just need a sniff of chocolate to go on an all weekend eating binge. If thats you, then stay away from refers and meals without guidelines.
- Have guidelines in place i.e. how many calories you can have for that meal.
- Know what foods work best for you. I personally do well with high sugar foods and feel terrible on things like pizza. However I know clients that are the complete opposite.
- Drink LOTS of water. This will help you from storing to much water in your system.
- Some people do very well on a very high fat day and stay completely away from carbs. This is a good idea if you need a bit of a boost but you still have a fair bit of fat to lose.
- Train! Make sure you exercise on this day so that your body puts all those calories to good use. Squats are good here.
- Use a coach. I know I go on about this but if you don't know what you are doing then please ask someone who does (or use the free Q&A on the website)
That's it for this post. However if you have any questions at all then please let me know in the comments.
Stay healthy,
Mike